Nutrition Q&A: Add breakfast protein to control blood sugar

Hy-Vee dietitian Katrina Howard answers the question: What is the best thing to eat in the morning to control my blood sugar throughout the day?

Question: What is the best thing to eat in the morning to control my blood sugar throughout the day? If you are diabetic or having trouble controlling your blood sugar, add some protein to your breakfast. Studies show that people who eat 20-30 grams of protein at breakfast have better blood sugar control throughout the day. However it can be difficult to make time for a healthy, protein filled breakfast in the morning. Try made-in-a-mug egg breakfasts; you and your kids will find it easy to make a quick breakfast packed with protein. Now that eggs have been approved and even recommended for regular consumption by healthy adults, you can feel good about this high-quality protein choice. Eggs contain only 75 calories and 7 grams of high biological protein. They also contain important nutrients like iron, vitamins and carotenoids to keep you healthy and help fight disease. Eggs do contain cholesterol, but this does not seem to influence blood cholesterol like saturated fat and trans fat, which trigger cholesterol production in the body. However, there are stricter limits for those with medical conditions such as diabetes and heart disease. High quality protein for breakfast is the key and has been shown to increase the feeling of fullness and may help curb cravings between meals. Along with eggs, lean beef is a complete high-quality protein that contains all the essential amino acids your body needs for good health. Try the Beef and Egg Breakfast Mug recipe that uses two high-quality protein sources, lean beef and eggs, to get yourself off to a good start for the day. Make the sausage blend ahead of time or use prepared sausage. Kids can complete steps two and three themselves.

Author: Katrina Howard

Katrina Howard, RD, LDN, is the dietitian at the Hy-Vee on Sheridan Road in Peoria. She completed her Didactic Program in Dietetics from Benedictine University in Lisle, Ill., and her dietetic internship at St. Louis University. She is currently working on her master’s degree in sport’s nutrition. Katrina enjoys cooking, running, CrossFit, and helping others feel their best through exercise and good nutrition. You can send your questions to Katrina at 1519dietitian1@hy-vee.com.
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